Split Squat Mistakes to Avoid
Stance too narrow — front and back feet should be about 2 feet apart for proper depth.
Front knee caving — push the knee out over the toes.
Leaning forward — stay upright. Forward lean shifts work to the lower back.
Back knee slamming floor — lower under control. Nearly touch, don't crash.
Split Squat Muscles Worked
The split squat targets quads and glutes of the front leg through a simple stationary lunge pattern. Both feet stay planted, making it easier to balance than walking lunges. The rear leg assists minimally.
Split Squat FAQ
Split squat vs Bulgarian split squat?
Split squat: both feet on the ground. Bulgarian: rear foot elevated on a bench. Bulgarian is harder, more front-leg dominant, and requires more balance. Start with split squats, progress to Bulgarian.
Split squat vs lunge?
A split squat is stationary (feet don't move). A lunge steps forward or back. Split squats are easier to balance. Lunges are more dynamic and athletic. Split squat is the better starting point.
How far apart should my feet be?
About 2 feet. At the bottom, your front shin should be roughly vertical and your back knee near the floor. Too close = cramped, too far = hip flexor strain.
Bodyweight or weighted?
Start bodyweight to learn the pattern. Add dumbbells when you can do 3x12 with good form. Progress load gradually.